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Strength training
Women's back extension
The back extension is one of the favorites in many gyms due to its effectiveness and reputation for increasing low back endurance and strength.
Women's alternating and normal hammer curl
The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
Women's barbell bench press
The barbell bench press is a fundamental upper body exercise for both men and women.
The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
Women's barbell curl
The barbell curl is an excellent exercise for developing strength in the biceps of the upper arms.
Women's barbell military press
The barbell military press has no peer amongst other upper body shoulder exercises.
Women's cat and camel
It is recommended the cat and camel be the first exercise of the day. This movement is designed specifically toward keeping your low back flexible and supple.
Wrist Wraps
Wrist wraps may help buffer the stress on the wrists when benching heavy weights. Just don't become dependent on them.
Women's stiff leg dead lift
The stiff leg dead lift is a direct lower back exercise and one that is regularly used in gyms world wide. It's used because it is an effective lower back exercise.
Women's non supported dumbbell row
Developing the upper and lower back will mean doing rows of all forms.
Women's dumbbell standing calf raise
Strong calf muscles require constant and varied attention. The standing dumbbell calf raise is just one of the many different exercises that are commonly used to develop the lower leg.
Women's dumbbell military press
The dumbbell military press is a fine exercise for women who desire strong triceps.
Women's dumbbell bench press
The dumbbell bench press is a fine alternative to the barbell version of the exercise.
The military press
The military press is the preeminent shoulder exercise and is included in all well designed strength training programs.
The Low Chest Bench Press Position
The low chest bench press position is the most effective and efficient benching position as it shortens the bar stroke a significant amount if you have a good arch.
The High Bar Bench Press Position
The high bar bench press is favored by the bodybuilders as they feel the impact on the pectoral muscles is greater.
The Gironda Curl
Vince Gironda aka the iron guru was an old time strength and bodybuilding coach. This curl originated in Vince Gironda's fertile mind.
The Barbell Curl
The barbell curl is universally recognized as one of the main bicep building exercises.
The Pendulum Shoulder Exercise
The pendulums are some of the best pre-hab shoulder exercises for a number of reasons. They are effective, easy to do and feel great.
The Seated Dumbbell Military Press
The seated dumbbell military press is an excellent alternative to the standing barbell military press, especially if your back is a bit sore from doing dead lifts.
The non supported dumbbell row
The non supported dumbbell row develops not only the upper back but provides a stimulus for growth in the lower back.
Under the leg rope pulls
The under the legs low rope pull is a great exercise for your shoulders, not only does it feel good doing them but the benefits are also there in the way of improved shoulder health and increased powe
Three commonly used Cheating Methods in the barbell curl
Cheating on a lift is not a normally accepted method of training. Here are the three most commonly used cheating movements seen in the barbell curl.
The supported dumbbell row
The supported dumbbell row takes the stress off the lower back while at the same time developing the upper back into a strong and powerful structure.
The Standing Good Morning
The standing good morning is an excellent lower back exercise and one that I use with the majority of my trainees.
The Single Arm Low Cable Row
The single arm low cable pull unilaterally strengthens the upper back while at the same time improving your ability to move weight with one arm.
The Shoulder Warm Up
A dynamic shoulder warm up ensures your potential power capabilities will be safely present when doing an upper body exercise.
The Seated Good Morning
The seated good morning is another variation of the standing version of this low back exercise.
Sandbag Turkish Get-Up
Sandbags are an effective low cost alternative to medicine ball. The Turkish get-up is an excellent exercise for developing core strength.
Sandbag to Shoulder Lift
If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.
Sandbag Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. An excellent exercise for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Throw and Sprint
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise.
Sandbag Throw and Jump
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, plus it’s complexed with two-footed jumps for extra power!
Sandbag Sled Pull
Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Twist Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports.
Sandbag Up-Chop Throw
Sandbags are an effective low cost alternative to medicine ball. The up-chop develops whole body power in a direction that would not normally be trained but is often required in many sports.
Squat Push Press
The Squat Push Press is an excellent exercise which challenges co-ordination and force transmission from the lower body to upper body.
Squat bar positions-high and low
Bar placement determines the efficiency with which you can handle a load in the squat.
Skipping rope for warm-ups
Skipping rope is an excellent general warm up exercise.
The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
Single Leg Squat
Running is a unilateral activity meaning that at some point all weight is supported on one leg. The ability to generate force during unilateral movements is a big advantage in sports.
Shoulder Press
The shoulder and upper body muscles contribute to around 30% of force production during running and have an important role in most sports, whether this by fending off opposition or performing a handst
Seated dumbbell side raise
The seated dumbbell side raise helps eliminate the lower body from assisting in moving the weight.
Seated dumbbell shrug
The seated dumbbell shrug helps to eliminate a majority of lower body assistance to the movement.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Push Press Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise is brilliant for developing whole body power, especially upper-body power and coordination.
Low Cable Rows with Medium Grip Bar
Rows of all descriptions are important to shoulder health and power development.
Lunge Press
A combination of a lunge and shoulder press this exercise was designed to challenge co-ordination as well as strength of the lower and upper body during a dynamic movement.
Lying straight arm external rotator cuff exercise
Maintain the strength and endurance of your rotator cuff muscles for added longevity in the weight room.
Sandbag Overhead Throw for Height
Sandbags are an effective low cost alternative to medicine ball. This drill is excellent for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Overhead Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Overhead Lift
If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.
Pop can rotator cuff exercise
Keeping the rotator cuff muscles strong helps to maintain healthy shoulders.
Mid Chest Bench Press Position
The mid chest bench press position is favored by some new lifters as the technique is easier to learn and apply.
Deadlift
Another member of the “core-lifts” the Deadlift is seen as essential exercise within many strength and conditioning programmes.
Crunches
Crunches can be done nearly anytime anywhere and they are a fine stomach exercise if done correctly.
Common grips used on weight lifting equipment
Gripping the gear in the correct manner often determines success or failure with the selected equipment.
Bent Over Row
Most exercises within sport and exercise require pulling motions and thus strength within the posterior chain.
Bench Press with Resistance Bands
The exercise is similar to the bench press but with exception that resistance bands are secured around the bar to add an extra load.
Bench Press
The bench press has traditionally been viewed as the gold standard for measuring upper body strength. This is probably as it recruits the major muscles of the chest, shoulder and arms.
Barbell Two-Footed Ankle Hop
The exercise is designed to improve the reactive ability and strength of the ankle musculature.
Barbell Squat Jump
Many athletes use the barbell squat jump as an exercise to develop lower body power.
Front Squat
Similar to the Back Squat the Front Squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training.
Dumbbell Triceps Extensions
The dumbbell triceps extensions is a good exercise to help increase the muscle density of the triceps.
External perpendicular rotator cuff exercise
The external perpendicular rotator cuff exercise is a good motion for helping to keep your shoulders strong and healthy.
Hurry up crunches and bench presses
Combining the crunch after a bench press saves time and still gets the job done.
Hang Snatch
A variant of the snatch, the hang snatch focuses on the second pull and catch phases of the lift.
Hang Clean
A variant of the clean, the hang clean focuses on the second pull and catch phases of the lift.
Good Morning
The Good Morning is an exercise that receives little attention but is an excellent way to develop the muscles of the posterior chain including the lower back, glutes and hamstrings.
Getting into the dumbbell bench press position
It's not a struggle to get a set of heavy dumbbells into the bench press lifting position if you follow these simple instructions.
Forward Lunge
A more sport specific exercise than the Back Squat and Deadlift the lunge is an excellent exercise to improve strength and power in the lower body.
Curl ups
One of Dr. Stuart McGill's low back sparing exercises for your stomach.
These will make your abs tremble if you do them the right way.
Back Squat
The back squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training.
Barbell Split Squat Jump
A squat jump/ lunge hybrid the Barbell Split Squat Jump is designed to improve power in the lower body muscles.
